These workouts are designed by All-American swimmer and world record holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days a week. Hannah has designed these workouts to increase your overall strength and conditioning while also improving your swim technique and speed in the water.


Week 12, Day 1



Start with overhead walking lunges around the whole pool. (25/15 lbs) Walk both length and width. If the pool is long course, do one side of the pool.


Swim 500 with fins and paddles

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